2021
022421
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
Quality Stretch/Reps:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
30sec Samson Stretch each side
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
10 Lateral Leg Swings (each leg)
10 Lunges (each leg)
10 Sit-ups
10 Push-ups w/ Alt Shoulder Taps
Metcon (No Measure)
Every 2 mins, for 18 mins (3 sets) of:
Station 1 – Alt. DB Bench Press x 8 reps each arm @ 20X1
Station 2 – Turkish Get-Ups x 2-3 reps each arm
Station 3 – Hollow Rocks or Hold x 60 sec
DB Bench Press
Turkish Get Up
Metcon (AMRAP – Rounds and Reps)
AMRAP, in 14 mins of:
20 Lateral Jumps Over Raised Barbell
20 Single-Arm DB Push Presses* 35#/25#
10 Strict Pull-Ups
*For the DB Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
